Vegans and Protein

"You're vegan? How do you get enough protein?" This is a question that I get asked a lot. If you're vegan or thinking about going vegan, this is something that you've not only been asked, but you've probably thought much about. Well, here's the new answer: WE DON'T NEED TONS OF PROTEIN! Protein is not a food group, it's a nutrient, one that the human body naturally creates on its own. Proteins can be created in the body by consuming, on a daily basis, the nine amino acids not created in the body. This means that you don't have to eat a "complete" protein (containing all nine amino acids) at each meal. As long as you eat all nine aminos in one day, your body will (with its amazing ability to be perfect) make protein from these amino acids. 

It has been ingrained in us for decades that we need a lot of protein in our diet (I always thought hundreds of grams per day). This isn't true. Along with just about everything, how much protein each person needs is based on the individual. "The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is just 0.8 grams per kilogram of body weight. (To find out an average individual need, multiply body weight in pounds by 0.36 to get the recommended protein intake in grams.) Women who are pregnant or breastfeeding, or people who are very active or athletic, need more protein, but their requirements can easily be met through larger food consumption daily." Pregnant or breastfeeding women and athletic/highly active people generally consume more food on a daily basis anyway, so this larger consumption will make up for the extra protein required. Let's say you are a regular, sedentary American that weighs 160lbs...you only need 57.6 grams of protein per day. A regular protein shake usually contains 25 grams of protein, nearly half of the daily need.

Any excess protein that the body has will be used in one of several ways: burned directly for energy, converted into glucose through gluconeogenesis of the liver, or peed out, as long as the kidneys are working properly. Protein in the urine is called proteinuria and can be a major sign of kidney disease. You do not want protein in your urine!

Complete plant-based proteins are soy, quinoa, buckwheat and amaranth. If you are eating one of these foods mixed with other vegetables, fruits, beans and lentils each day, then you will be consuming plenty of protein building amino acids required for daily life. 

Always listen to your body. If you are tired, run down, fatigued, or drained, then play with some different foods like complex carbohydrates and proteins. If you are extremely active, pregnant or breast feeding, make sure you're eating more food in general and that should compensate for a higher need for protein.